Upper back exercises

How to train your upper back

Your upper back is a group of muscles: the rhomboids and the middle and lower trapezius pull your shoulder blades together and hold them in place, the rear delts pull your arms back. They keep your shoulders stable under heavy presses and help you stand tall.

Rows are the main exercise. The barbell bent-over row is the heavy version and also demands a strong lower back to hold the hinge. The seated cable row supports your body, so you can focus on the pull; Muscla gives it to beginners in the gym. The one-arm dumbbell row works each side on its own and fits a home setup with a bench. The inverted row uses your body weight under a bar and gets harder as your feet move forward and your body gets closer to horizontal.

Pull the shoulder blades back first, then the elbows, and lower under control. If you press a lot, give rows just as much attention.

Muscla counts a row as a full set for the back and half a set for the biceps, and it trains the back at least twice a week.